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Recipes

We also have delicious, healthful recipes to share with you from the after-school cooking classes taught by our FoodCorps Service Member, Jessica Manly. These recipes feature local Montana-grown produce and affordable ingredients.

Printable version of Oatmeal On-The-Go Breakfast Bars (PDF)

Food Corps Montana with clip art carrot

Oatmeal On-The-Go Breakfast Bars

(Courtesy of Weelicious.com)

This is a great recipe to make easy breakfasts for the week that you can store in your fridge and grab on the way to the bus in the morning!

Ingredients

·  2 cups old fashioned oats

·  1 cup whole wheat flour

·  1 1/2 teaspoon cinnamon

·  pinch of salt

·  1 teaspoon baking powder

·  1 1/2 cup milk (any kind of milk — rice, almond, soy, cow’s — will work) or water

·  3 tablespoons agave, honey, or maple syrup

·  1/2 cup baked squash, pumpkin, or applesauce

·  1 large egg

·  1 teaspoon vanilla

·  3/4 cup dried fruit (cranberries, raisins, blueberries, and/or cherries)

·  1/2 cup nuts (walnuts, sunflower seeds, and/or pepitas)

Preparation

1. Preheat oven to 375 degrees.

2. Place the first 5 dry ingredients in a bowl and stir to combine.

3. Mix the milk, applesauce, egg, agave, and vanilla in a separate bowl.

4. Pour the dry ingredients into the wet mixture, stir to combine and then stir in the dried fruits and nuts.

5. Pour the oatmeal mixture into a buttered or greased 7 x 11 inch baking dish.

6. Bake for 30 minutes or until thickened and golden.

7. Cool, cut into squares and serve.

*Allow to cool, cut into squares and place in a ziploc bag to freeze up to 4 months. When ready, allow to defrost in fridge for 24-48 hours.

*Refrigerating the bars will make them last up to 5 days.

Printable version of Local Veggie Hummus (PDF)

Squash Hummus!

Makes 16 servings

Ingredients:

2 tablespoons lemon juice                                                                     1 1/2 cups baked pumpkin or winter squash

2 tablespoons tahini                                                                                1 teaspoon ground cumin

1-3 cloves garlic (depending on taste)                                                   3/4 teaspoons salt

2 (15 ounce) cans garbanzo beans, drained OR 1 can garbanzo beans and 1 1/2 cups cooked lentils

2 teaspoons extra-virgin olive oil

Directions:

Pulse lemon juice, tahini, garlic, and salt together in a food processor or blender until smooth. Add garbanzo beans and olive oil and pulse until smooth. Add squash, cumin, and cayenne pepper; process until well blended. Transfer hummus to a container with a lid and refrigerate at least 2 hours.

Food Corps with carrot clip art and Americorps Foodcorps Logo

 

 

 

Printable version of Black Bean Brownies (PDF)

Black Bean Brownies and Dye-free Green Frosting!

Instructions:                                       

Black Bean Brownies

•   1 pound black lentils or black beans

•   3 eggs

•   3 Tbsp vegetable, coconut, or olive oil

•   1/2 cup unsweetened cocoa powder

•   1/4 tsp salt

•   3 tsp vanilla extract

•   1 tsp baking powder (for more cake-like brownies)

•   1/2-3/4 cup sweetener of your choice (honey, sugar, agave, stevia, etc.)

1. Preheat oven to 350 degrees F. Spray an 8x8 square baking dish with cooking spray.

2. Combine the beans, eggs, oil, cocoa powder, salt, vanilla extract, and sweetener, in a blender; blend until smooth.

3. Pour the mixture into the prepared baking dish. 

4. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 25- 30 minutes.

No-Dye Avocado Frosting

•   1 ripe avocado

•   1 tablespoon coconut oil, softened

•   ½ teaspoon vanilla extract

•   1/2 cup sweetener of your choice (honey, sugar, agave, stevia, etc.)

•   Pinch salt

1. Whisk avocado and oil until combined and no lumps remain.

2. Beat in vanilla and salt.

3. Add sweetener slowly and mix until combined.

Food Corps Montana with carrot clip art

Prep Time:

10 mins

Cook Time:

25-30 mins

Yield:

12 brownies

 

Printable version of Fast, Fruity Skillet Cake (PDF)

Quick Fruit Skillet Cake

Servings-4

Per Serving: 201 calories, 11g fat, 7g protein, 20g carbohydrate, 4g dietary fiber, 110mg cholesterol, 52mg sodium

This is a delicious fruit tart you can make in place of pancakes for breakfast, as an after school snack, or healthy dessert. It tastes like a treat, but the whole wheat flour, fresh fruit, and low sugar content make it a healthful choice.

Ingredients:

2 tablespoons olive, coconut, or vegetable oil

½ cup whole wheat flour

2 tablespoons ground flax seed (optional)

½ cup milk (you can use soy, almond, or rice milk if you prefer)

2 eggs

1 teaspoon cinnamon and/or ground ginger

1 teaspoon salt

1-1½ cups fresh fruit-berries, bananas, apples, peaches, mangos or any other favorite fruit

2 tablespoons honey, maple syrup or brown sugar

½ large lemon (optional)

Directions:

Preheat oven to 425 degrees

Place oil in cast-iron or oven safe skillet and place pan in oven

In medium bowl, combine flour, milk, flax, eggs, cinnamon and salt

Mix with fork until combined, you can leave some lumps

Remove pan from oven and pour batter into melted oil, and return to oven and cook for 12 minutes

Remove pan and spoon chopped fruit onto pan cake, sprinkle sweetener  and lemon juice over fruit. Cook for another 5 minutes, until edges are slightly browned.

Wooden crate full of apples with Food Corps on the end

Remove and cool for a few minutes before serving. Enjoy!

Printable version of Sunchoke Slaw (PDF)

Food Corps of Montana with carrot clip art

Sunchoke Slaw!

Ingredients:

•   ½ pound sunchokes, washed and shredded

•   ½ pound apples, washed and shredded

•   ½ pound carrots, washed and shredded

•   2 tablespoons honey, maple syrup, or agave

•   1 tablespoon lemon juice

•   1 tablespoon apple cider vinegar or rice wine vinegar

•   2 tablespoons olive oil

•   kosher salt and freshly ground black pepper to taste

•   sunflower seeds (optional)

Directions:

Wash and shred sunchokes, apples, and carrots and set aside in a large bowl, and cover with lemon juice to prevent browning. Mix oil, vinegar, sweetner, salt and pepper, or any seasonings you like in a small bowl. Pour liquid dressing over the shredded mix, stir, and top with sunflower seeds and more salt and pepper if desired.

Today we are using local Sunchokes (also called Jerusalem Artichokes) from Western Montana Growers Co-op in Arlee, Montana. They are neither from Jerusalem nor are they artichokes. They are the tuber (root) of a North American weed that is a species of sunflower.

 One guess as to where they got their name is that the Italian word for sunflower is "girasole," and it is thought that Italian immigrants that settled in the Northeast US, where sunchokes were abundant, attached this name to them and over time it morphed from “girasol” to “Jerusalem.”  

 Also called “earth apples” or “sunroots,” they look like a cross between a potato and ginger root. Sunchokes are high in iron (1 cup serving contains 28% of your minimum daily requirements of iron), potassium and B vitamins, and low in calories and carbohydrates. They're delicious roasted or raw in salads, or baked and blended into soups.

 They are one of Montana’s abundant crops and can be stored through the winter.

Printable version of Chef Ann's Sweet Potato Biscuits (PDF)

Clipart of a wooden spoon, apple, carrot, whisk

Chef Ann Cooper

Sweet Potato Biscuits

Biscuits are a perfect snack. The addition of the sweet potatoes in this recipe adds flavor and nutrition - after all, sweet potatoes are a super food, which means that they have a high nutrient to calorie ratio. These biscuits can also be served as part of a main meal. If you're out of sweet potatoes you can use any kind of sweet squash. Pumpkin (even canned if you're in a hurry) is a great substitute. 

Sixteen servings                                                                                                                                                             Nutrition Facts

1 1/2 cups all purpose Flour                                                                                                                                         Serving Size: 1 serving

1/2 cup whole wheat flour                                                                                                                                             Servings Per Recipe: 16

1 Tablespoon baking powder                                                                                                                                        Amount Per Serving     Calories: 99

1 teaspoon salt                                                                                                                                                                 Calories from fat: 29 (29% of tot cal)  % Daily Value *

1/4 cup unsalted butter, cold                                                                                                                                          Total Fat   3 g                                               5%

1/2 cup sweet potatoes, cooked and mashed                                                                                                                 Saturated Fat 2g                                      10%

3/4 cup milk                                                                                                                                                                       Cholesterol   9 mg                                          3%

1. Preheat oven to 450 degrees.                                                                                                                                     Sodium   252 mg                                           11%

2. Combine the flour, baking powder and salt in a medium sized mixing bowl. Stir to mix well.                        Total Carbo   15 g                                           5%

3. Cut the cold butter into small pieces and add to the flour mixture.                                                                          Dietary Fiber   1 g                                      4%

4. Using your fingertips, work the butter into the flour until it has the consistency of corn meal.                           Sugars   14g 

5. In a small bowl combine the milk and sweet potato and mix well using a fork or a whisk. Add                      Protein   2 g

   to the flour mixture all at once and stir quickly just until it forms a ball.                                                              Vitamin A      187%                                  Vitamin C  4%

6. Turn the dough out onto a lightly floured surface and knead 14 times. DO NOT overwork the dough         Calcium           9%                                     Iron            9%

    or it will become tough.                                                                                                                                                 *Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or 

7. Pat the dough out until it is 1/2-inch thick. Cut into rounds with a biscuit cutter or the floured top of              lower depending upon your caloric intake.

    a drinking glass.

8. Gather the scraps, pat out and cut again until all the dough is used.

9. Place dough rounds on a cookie sheet and bake for eight to ten minutes or until the bottoms of the biscuits are golden brown.

Printable version of Cheese and Veggie Lasagna (PDF)

Cheese and Veggie Lasagna

Lasagna is a layered Italian dish, possibly one of the oldest types of pasta, made with flat noodles, sauce, cheese, and vegetables or ground meat. This recipe will make enough to serve 10-12 people, so it’s a delicious, affordable dish to make for a large family, a party, or to store in the fridge for meals for the entire week.  Experiment with the ingredients you like best. Enjoy!

INGREDIENTS

                          15 oz container ricotta cheese

                          1 large egg

                          1/8 teaspoon nutmeg or mace

                          3/4 teaspoon salt

                          Black pepper

                          1-1.5 pounds mozzarella cheese

                          3 cups marinara (tomato sauce)

                          Lasagna noodles, cooked according to package instructions

                            1-2 cups chopped vegetables (mushrooms, zucchini, yellow squash, or  spinach work well)

                          1 cup grated parmesan (optional)

                            Italian herbs (optional—oregano, basil, garlic, onion, parsley)

DIRECTIONS

STEP 1)  Preheat oven to 375. Combine ricotta, egg, nutmeg, and salt in a medium bowl. Season with pepper. Coarsely grate 1/3 of the mozzarella, and stir into ricotta mixture. Using your fingers, slice remaining mozzarella into 2-inch strips, and reserve.

STEP 2)  Spread 1/2 cup marinara in a 9-by-13-inch baking dish. Place a layer of noodles over marinara. Spread 1/3 of the ricotta mixture over noodles, and sprinkle with 1/3 of the mozzarella and herbs if using. Place a layer of noodles over the cheese layer. Spread 1 cup marinara over noodles. Repeat layering (noodles, marinara, noodles, ricotta mixture, parmesan or mozzarella). Spread remaining marinara over cheese layer, then sprinkle with shredded mozzarella.

STEP 3)   Bake until cheese is golden brown and sauce is bubbling, 45 to 50 minutes. Let stand for 15 minutes before slicing and serving.

Food Corps Montana with carrot clip art